We all have experienced a moment where we feel the need to add some ‘get up and go’ to get through the day. Caffeine isn’t just your morning cup of coffee, it can be a powerful, evidence-based tool to enhance sports performance when used strategically.
Research shows that moderate caffeine intake (about 3-6mg per kilogram of body weight) can improve endurance, sharpen focus, and even reduce perception of fatigue during training or competition.
When it comes to caffeine advertised on a label, it is important to check the complete ingredients list on the back. Caffeine can be sourced in multiple varieties, and it is important to understand the potency, organic processing, and specific precautions with each.
Anhydrous Caffeine (synthetic version) – has a predictable potency and usually fast absorption rate. Precautions for monitoring as it may cause palpitations, anxiety, GI upset, and should be avoided in conditions such as arrhythmias, hypertension, pregnancy, and anxiety disorders.
Guarana – is an herbal Amazonian plant, commonly labeled as "natural” or "herbal” and has twice as much caffeine as coffee beans. The absorption rate is a bit slower due to tannins, which may cause an allergy response for some people. Precautions with cardiac disease, pregnancy, seizure disorders, and may interact with prescriptions of anticoagulants and SSRIs.
Green Tea Extract – may be labeled as a "natural” source, provides a moderate amount of caffeine, and has additional health components of antioxidants. Precautions with heart disease and pregnancy.
Coffee Extract – used most in "clean” energy labeled drinks. It is much milder on the system to absorb, but caffeine amounts can vary. Precautions with GERD, arrhythmias, and sensitivity during pregnancy.
Other caffeine sources potentially listed may include yerba mate, cola nut, cocoa, theobromine, and/or coffeeberry. Some people may need to limit or avoid energy drinks due to ingredient blends and/ or sensitivity to caffeine so always closely monitor tolerance.
Now that you are aware which product is a cleaner, organic option let’s see how it aids performance:
- With endurance, caffeine may boost stamina by helping the body use fat more efficiently for energy.
- See changes in focus and reaction time with improved alertness and decision-making in fast-paced sports.
- Let’s not forget about measuring strength and power when reaching health goals. Caffeine may enhance muscle contraction and improve short bursts of performance.
Using caffeine wisely can be more than a pick-me-up, it can be a performance edge. Aim to consume about 30-60 minutes before activity for the best response. Make your intake personalized and test out your strategy for different performance days. The key is finding the form and dose that fits your body and your sport.
Visit with Elayna Nunley (
enunley@Houstonian.com), Houstonian Club Registered Dietitian, for a more detailed review of how to utilize caffeine in your health programming.
Always consult your healthcare provider before using caffeine if you have any medical conditions or are taking medication.
Sources:
Efficacy of caffeine on athletic performance: A systematic review and meta-analysis - ScienceDirect
International society of sports nutrition position stand: caffeine and exercise performance - PMC